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Relaxation techniques

07 November 2018

Relax, you deserve it, it's good for you and it takes less time and effort than you think...

What is relaxation

Relaxation is a technique often used by individuals that aims to help attain a state of calmness, decreasing anxiety and stress. It can increase a sense of control, reduce anxiety whist aiding a feeling of calm and peace.

Benefits of Relaxation involve decreasing muscle tension, reducing anxiety and promoting a general sense of well-being. There are many ways to practice Relaxation, here are a few that you can do quickly and easily.

Key points

  • Be in a comfortable position, either sitting in a supportive chair or lying on the bed with a pillow under your knees
  • Find a quiet, distraction free environment
  • Warm temperature
  • Loose clothing
  • Don’t be in a hurry!

Breath deeply

Take a five minute break and focus on your breathing. Sit up straight, eyes closed, place a hand on your belly. Slowly, inhale through your nose feeling the breath draw down through the nose into your abdomen. As you exhale, let the breath slowly float out up towards your head, out through your mouth. Continue with slow controlled breaths, feeling yourself getting more and more relaxed.

Deep breathing counters the effects of stress by lowering blood pressure and slowing the heart rate.

Body scanning

Tune into your body. Mentally ‘scan’ your body to gauge a sense of how stress is affecting it.

Lie on your back, or sit up straight, feet resting on the floor. Start at your feet and work your way up your body, noticing how your body feels. Is there a part of your body that feel ‘tight/tense’? Visualise that tension melting away as your mind focuses on that one area of your body.

Relaxation along with a wide range of well-being treatments are available in our Physiotherapy department.

To find out more about the services we offer, or to book your first appointment contact us on 01277 266 780 or hwphysio@spirehealthcare.com

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